Portion sizes for Mini-Mes are like a guessing game: too little, and they’re suspicious; too much, and it’s a science experiment. Finding the right balance feels like being a chef, referee, and food psychologist all at once. So, what’s the right portion size for Mini-Me?
Portion Control: Teaching Mini-Mes Healthy Eating Habits from the Start
It’s essential to balance Mini-Mes nutritional needs and help them establish healthy eating habits. Studies show that larger portions, particularly of high-calorie foods, are linked to overeating and may contribute to the risk of obesity.
The Dietary Guidelines for Americans recommend age-appropriate portions—think of it like serving size yoga: flexible but with a goal of balance.
Mini-Mes are born with an innate ability to self-regulate their dietary intake to match their needs .
If parents serve portions larger than children need because they are not aware of portion sizes appropriate for children they teach their Mini-Mes to distrust their internal hunger and fullness cues.
What’s the right portion?
The right portion for children varies depending on their age, activity level, and growth stage. Here’s a quick guide based on general World Health Organization recommendations from dietary guidelines
1–3 years old (Toddlers)
- Vegetables: 2–3 tablespoons per meal
- Fruits: 2–3 tablespoons per meal
- Protein: 1–2 tablespoons (e.g., cooked beans, lean meat, or eggs)
- Grains: 1/4–1/2 slice of bread or 1–2 tablespoons of rice/pasta
- Dairy: 1/2 cup of milk or a small slice of cheese
4–8 years old (Preschool to Early School Age)
- Vegetables: 1/2–1 cup per day
- Fruits: 1–1.5 cups per day
- Protein: 2–4 ounces (60–120 g) per day
- Grains: 3–5 ounces (85–140 g) per day (half should be whole grains)
- Dairy: 2–2.5 cups per day
9–13 years old (Preteens)
- Vegetables: 1/2–1 cup per day
- Fruits: 1–1.5 cups per day
- Protein: 4–6 ounces (120–170 g) per day
- Grains: 5–6 ounces (140–170 g) per day
- Dairy: 3 cups per day
Visual Portion Cues for Mini-Mes
- Fruits/Vegetables: The size of their fist.
- Protein: The size of their palm.
- Grains: A small handful.
- Dairy: A cup or equivalent (e.g., yogurt container).
Embrace the art of “portion control”, which, let’s be real, is just a fancy way of saying: “Let’s avoid a food fight and ensure there’s room for dessert!” 😊🍽️
REFERENCES
- J. Am. Diet. Assoc. 2006;106:S77–S83. doi: 10.1016/j.jada.2005.09.039. [DOI] [PubMed]
- Nutrients: 2018 Aug 8;10(8):1040. doi: 10.3390/nu10081040
- https://www.who.int/tools/elena/bbc/portion-childhood-obesity
- https://www.who.int/news/item/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates
- https://www.gov.ie/pdf/?file=https://assets.gov.ie/89238/5069f68d-398c-438c-b212-2fcde120d81a.pdf#page=null
- https://www.gov.ie/pdf/?file=https://assets.gov.ie/7651/c6c25958bba94748afaef3e9c51a12b2.pdf#page=null
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